Mindful Eating Strategies for a Healthier Thanksgiving

Thanksgiving is synonymous with gratitude, celebration, and, of course, an abundance of delicious food. However, for those conscious about maintaining their dietary goals during the holiday feast, Coach Meghan Smale, a certified nutrition expert specializing in body transformation, offers insightful tips. The approach focuses on indulging responsibly while still enjoying the festive flavors of the season.

Six Strategies for a Fitter Thanksgiving

1. Prioritize Protein

Coach Meghan emphasizes the importance of protein during Thanksgiving meals. “Load up on turkey, or any other protein served,” she advises. Protein-rich foods are known to enhance satiety, which can help prevent excessive snacking on high-calorie sides and desserts.

2. Fill Half Your Plate with Vegetables

To create a balanced meal, Coach Meghan suggests that half of your plate should consist of non-starchy vegetables. Options like roasted Brussels sprouts, green beans, or salads are excellent choices. These vegetables are not only low in calories but also provide essential nutrients and antioxidants that may counterbalance less healthy indulgences.

3. Stay Active

Incorporating physical activity into Thanksgiving can be beneficial. “Start the day with a workout or get moving after the meal,” advises Coach Meghan. Engaging in brisk walks, family games, or quick exercise sessions can help mitigate additional calorie intake while elevating your mood. Morning workouts may even help regulate hunger hormones, making you less likely to overindulge later in the day.

4. Exercise Portion Control

Enjoying your favorite dishes is essential, but moderation is key. Coach Meghan encourages practicing portion control. “If you fill up on protein first, you won’t be as tempted to go for seconds,” she says. Opting for smaller portions of richer items like pie or stuffing can satisfy your cravings without leading to guilt-inducing excess.

5. Don’t Skip Meals

Many try to “save calories” by skipping earlier meals, which can backfire. “Avoid ‘saving calories’ by skipping breakfast or lunch,” Coach Meghan warns. Instead, aim for balanced, protein-rich meals throughout the day to prevent mindless overeating during dinner.

6. Bring a Macro-Friendly Dish

Concerned about not having healthy options at gatherings? Coach Meghan suggests bringing a dish that aligns with your nutritional goals, such as a quinoa salad, mashed cauliflower, or a lighter dessert. This practice allows you to maintain control over your dietary choices while contributing to the meal.

Ultimately, Coach Meghan reassures, “One meal won’t make or break your progress.” Just as one healthy meal won’t lead to weight loss, a single indulgent feast won’t result in immediate weight gain. Consistency over time is what truly matters. After the holiday, simply return to your regular healthy eating habits. After all, it’s the long-term balance that counts, not perfection in every meal.

For more insights and tips, consider following Coach Meghan Smale on Instagram.